The last of the three legs of the stool to maintain your metabolism in balance is exercise. When I say ‘exercise’ people often say ‘I can’t do that because I’ve got a gammy leg’ or ‘I’ve got this or the other’. Exercise means doing more physical activity than you did yesterday, so if the amount of physical activity you did yesterday was pick up TV remote control up, then today take the batteries out so that you have to get up to change the channel by hand. Do anything to introduce a bit of physical activity into your life, if you’re already an active person and do a bit of walking, buy a pedometer, put it in your pocket and see how many steps you do a day. Even if it’s only doing the housework you can stretch yourself, exercise is something people used to do in their daily lives, now so many things are done for you, you need to make an effort to bring physical activity back into your life. If you’re doing the housework turn the radio up and dance around the room while you’re doing it. If you work in an office, don’t take the lift, take the stairs. Get off the bus a couple of stops early and walk the last bit. If you sit in an office all day, don’t take your lunch at your desk, get up and go for a walk, do some window shopping, but most importantly do more today than you did yesterday, that’s what exercise is all about. As you start to get more active you start to build muscle tissue, the more muscle tissue you build up in your body the more calories you burn, even when you’re asleep. That’s because the difference between fat and muscle is that fat burns off about seven calories per pound per day whereas muscle tissue burns off about fourteen calories per pound per day, so the more muscle tissue your body has the more calories you burn off even at rest. That’s called the ‘basal rate’, otherwise known as your metabolism or metabolic rate. There’s a lot of myths about the metabolic rate, people say they’re fat and have a low metabolic rate because their grandmother had one and that’s complete nonsense because you create your own metabolic rate based on the amount of muscle tissue that your body has got. So, if you want to lose weight while you sleep, all you have to do is alter your body’s composition so that you have got less fat and more muscle.